4rds (75/52,5kg)
8 Clean
8 Front Squat
8 S2OH

TC 10

BUY IN: 400m sprint.

110 KB snatches (partition right and left as needed).
10 push-ups EMOM (adjust reps to take 20 seconds or less).

CASH OUT: 30/20 cal sprint assault bike.

For Time

This workout lifting total kilos.

Backsquat
Max reps @80%
Max reps @70%
Max reps @60%
Max reps @50%
Max reps @40%

Rest max 4 minutes btw sets. TC 25 min.

Teams of 3,

15 min amrap

One works, others are resting. Go as fast as possible.
One round is when all the members has done a round.

10 cal row
8 burpees over the rower
6 Usa Swings
1 rope climb

L1: 24/16kg, normal rope
L2: 32/24kg, legless

10 Min EMOM
5 Power Snatch 60/40 kg touch and go

BB Front Squat 5x8
Three grip Bent DB Row 5x2/
Overhead Band Pull aparts 5x10

3:30

22 minutes

EMOM 20

1 min :3 power clean, AHAP
2 min: 15 wallball 9/6kg

For time:
10-9-8-7-6-5-4-3-2-1

*strict burpees

3 back squats @BW between each set of burpees. Strict burpee is a burpee with a proper push up.

In pairs complete the following;
100 Cal Row
80 Thrusters 40/30
40 T2B
80 Wall Balls
100 Cal Row

Time Cap 26 Mins

3 C2b
3 OHS 40/30 kg
6 C2b
6 OHS
9
9
12
12
..
..
Increase 3 reps until the time is up. Count total reps